10/23/2015
A. Jerk Dip x 2 + Split Jerk x 1 x 7 sets @ 75% of 1RM rest 2 minutes (focus on upright dip and drive)
B. Power Snatch - Work to a tough single
C. HSPU @ 3111 x 8-10 reps rest 2 minutes x 3 sets (add weight if this is too easy)
D. Turkish Getups x 100 Reps (50/arm) Guys @ 25#, Girls @ 15# (DONT SKIP THIS)
B. Power Snatch - Work to a tough single
C. HSPU @ 3111 x 8-10 reps rest 2 minutes x 3 sets (add weight if this is too easy)
D. Turkish Getups x 100 Reps (50/arm) Guys @ 25#, Girls @ 15# (DONT SKIP THIS)
10/22/2015
A. Front Squat 3 x 5 @ 60% rest 1 minute
B. Squat Clean - Build to a tough single
C. L-Sit - Accumulate 2 minutes
+
Assault Bike
30 Seconds @ 95%
rest 3 minutes x 5 sets
*GO HARD*
B. Squat Clean - Build to a tough single
C. L-Sit - Accumulate 2 minutes
+
Assault Bike
30 Seconds @ 95%
rest 3 minutes x 5 sets
*GO HARD*
10/21/2015
20 minutes @ Z1 (light effort)
Select Bike or Row (whichever you're worse at)
hop off every 4 minutes and perform 4-5 strict hspu/ring dips/pull-ups
*running clock and select your weakest movement*
+
20 minutes of mobility
Select Bike or Row (whichever you're worse at)
hop off every 4 minutes and perform 4-5 strict hspu/ring dips/pull-ups
*running clock and select your weakest movement*
+
20 minutes of mobility
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